Protein for Beginners: How Much You Need, Easy Food Sources, and a 7-Day Starter Plan
Sep 5, 2025
Protein is the backbone of any diet, whether your goal is fat loss, muscle gain, or simply eating better. But most beginners underestimate how much protein they need — and how easy it is to get.
Here’s how to set per-meal targets, find simple food sources, and use a 7-day starter menu to stay consistent.
Why protein matters
Keeps you full: protein digests slowly and stabilises appetite.
Protects muscle: when losing fat, protein stops your body breaking down muscle tissue.
Supports growth and recovery: if you lift weights or play sports, protein fuels repair.
How much protein you actually need
A good target: 1.6 to 2.2 g per kg of body weight.
70 kg → 110–150 g
85 kg → 135–185 g
Split across 3–4 meals, that’s 25–40 g per meal.
Easy sources of protein
Chicken, turkey, lean beef
Eggs and egg whites
Fish (tuna, salmon, cod, prawns)
Dairy (Greek yoghurt, cottage cheese, low-fat cheese)
Plant-based (tofu, beans, lentils, seitan)
Supplements (protein shakes and bars)
A 7-day starter plan
Rotate simple meals that cover all bases:
Breakfasts: Greek yoghurt + fruit, scrambled eggs on toast, overnight oats with whey
Lunches: chicken Caesar wrap (yoghurt Caesar), tuna salad, turkey sandwich
Dinners: salmon + rice + veg, chicken tikka + boiled rice, chilli with beans
Snacks: protein shake, boiled eggs, cottage cheese + fruit
How Calorik helps
Log protein targets in Calorik, snap your meals, and track how close you get each day. If you’re falling short, the app suggests quick high-protein add-ons.
